Behavioral Health Radio: Recent Episodes
David Haldorsen MA, CPT, CN, CMHWC
Health-Centric Fitness, Nutrition and Stress-Management Techniques - Your Survival Guide for Optimal Wellness During the Great Reset. @YourCoachDavid (on Twitter) is a Former Cognitive Behavior Psychotherapist Turned ISSA Certified Personal Fitness Trainer & Nutritionist, Multi-Certified Master Health & Wellness Coach, Stress Management & Sleep Science Coach. (i/Thou).
Fuel Your Muscles, Fire Up Your Weight Loss! We dissect the winning formula of optimal protein intake and strategic calorie restriction, helping you sculpt your desired body. . What happens when you lower calories? What about the impact of very low-carb diets on gut health and micronutrient profile?
We'll uncover how a protein boost can help maintain your lean muscle mass during periods of calorie restriction, even without resistance training, and more!
And of course, the oh so important – 15-minute resistance band workouts that supercharge your muscle-centric fat loss and your metabolic health. Tune in to unlock your ultimate Muscle-Centric Weight Loss blueprint: a place where Strength Meets Leanness!
Sources: Ruscio, M. [Host]. (2022, July 11). Protein Intake is Crucial for Your Health [Audio podcast episode]. In Evidence Based. Retrieved from https://drruscio.com/protein-intake-is-crucial-for-your-health/
HEALTH & FITNESS Christopher Griffith (2022, September 16). How Much Protein You Need to Eat Every Day. Michael BeharSep. Men's Journal. Retrieved from https://www.mensjournal.com/health-fitness/youre-not-eating-nearly-enough-protein
ReFried, M., Yumuk, V., Oppert, J. M., Scopinaro, N., Torres, A. J., Weiner, R., . . . Schindler, K. (2016). Interdisciplinary European Guidelines on Metabolic and Bariatric Surgery. Obesity Facts, 6(5), 449-468. doi:10.1159/000343255
Wilson, J. M., Lowery, R. P., Roberts, M. D., Sharp, M. H., Joy, J. M., Shields, K. A., . . . D'Agostino, D. (2017). The Effects of Ketogenic Dieting on Body Composition, Strength, Power, and Hormonal Profiles in Resistance Training Males. Journal of Strength and Conditioning Research, 31(12), 3373-3386. doi:10.1519/jsc.0000000000001935
Hussain, T. A., Mathew, T. C., Dashti, A. A., Asfar, S., Al-Zaid, N., & Dashti, H. M. (2019). Effect of low-calorie versus low-carbohydrate ketogenic diet in type 2 diabetes. Nutrition, 28(10), 1016-1021. doi:10.1016/j.nut.2012.01.016
Murphy, C. H., Hector, A. J., & Phillips, S. M. (2017). Considerations for protein intake in managing weight loss in athletes. European Journal of Sport Science, 17(2), 161-171. doi:10.1080/17461391.2016.1223172
Peterson, M. D., Sen, A., & Gordon, P. M. (2018). Influence of Resistance Exercise on Lean Body Mass in Aging Adults: A Meta-Analysis. Medicine & Science in Sports & Exercise, 43(2), 249-258. doi:10.1249/mss.0b013e3181eb6265
Murphy, C. H., Churchward-Venne, T. A., Mitchell, C. J., Kolar, N. M., Kassis, A., Karagounis, L. G., . . . Phillips, S. M. (2017). Hypoenergetic diet-induced reductions in myofibrillar protein synthesis are restored with resistance training and balanced daily protein ingestion in older men. The American Journal of Physiology - Endocrinology and Metabolism, 308(9), E734–E743. doi:10.1152/ajpendo.00550.2014
Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2021). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American Journal of Clinical Nutrition, 103(3), 738-746. doi:10.3945/ajcn.115.119339
Tagawa, R., Watanabe, D., Ito, K., Ueda, K., Nakayama, K., Sanbongi, C., Miyachi, M. (2021). Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews,trieved from https://www.mensjournal.com/health-fitness/youre-not-eating-nearly-enough-protein
Welcome to Behavioral Health Radio, where we explore the cutting-edge findings from the world of fitness research and their implications for your muscle-centric weight loss and health optimization journey. We're thrilled to unpack the findings from a colossal new study conducted by Singh et al. (2023) titled, "Effectiveness of physical activity interventions for improving depression, anxiety and distress: An overview of systematic reviews".
Published in the revered British Journal of Sports Medicine, this massive review consolidates evidence from 97 systematic reviews, and a mind-boggling 1039 randomized controlled trials involving a total of 128,119 participants. In this episode, we delve into one key finding - the power of resistance training. Our exploration reveals how this form of exercise stands tall in its impact on reducing depression symptoms among various physical activity modes studied.
Further, we will learn about the implications of the intensity and duration of resistance training and their correlation with mental health benefits. If you're searching for compelling evidence to boost your mood and fortify your stress resilience through fitness, this episode is your go-to resource. You can tune in to discover how resistance training could be a game changer in your journey towards enhanced mental well-being through improved physical strength.
Reference:
Singh, B., Olds, T., Curtis, R., Dumuid, D., Virgara, R., Watson, A., Szeto, K., O'Connor, E., Ferguson, T., Eglitis, E., Miatke, A., Simpson, C. E. M., & Maher, C. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: An overview of systematic reviews. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2022-106195
Resistance Bands -Your Workout Anywhere Gym in a Bag! In this captivating podcast, we unravel the remarkable potential of resistance bands, the ultimate fitness tool that revolutionizes weight loss and metabolic health optimization.
From transforming your sleep quality and accelerating weight loss to sculpting a lean, powerful physique, resistance bands have become the go-to solution for busy individuals seeking a convenient and effective workout experience.
Check out these thought-provoking studies:
- Gupta, S., Bansal, K., & Saxena, P. (2023). A clinical trial to compare the effects of aerobic training and resistance training on sleep quality and quality of life in older adults with sleep disturbance. Sleep Science. https://doi.org/10.5935/1984-0063.20220040
- Kovacevic, A., Mavros, Y., Heisz, J. J., & Fiatarone Singh, M. A. (2018). The effect of resistance exercise on sleep: A systematic review of randomized controlled trials. Sleep Medicine Reviews, 39, 52-68. doi: 10.1016/j.smrv.2017.07.002. PMID: 28919335.
- Qadir, R., Sculthorpe, N. F., Todd, T., & Brown, E. C. (2021). Effectiveness of resistance training and associated program characteristics in patients at risk for Type 2 Diabetes: a systematic review and meta-analysis. Sports Medicine - Open, 7(38). https://doi.org/10.1186/s40798-021-00321-x
- Talar, K., Hernández-Belmonte, A., Vetrovsky, T., Steffl, M., Kałamacka, E., & Courel-Ibáñez, J. (2021). Benefits of Resistance Training in Early and Late Stages of Frailty and Sarcopenia: A Systematic Review and Meta-Analysis of Randomized Controlled Studies. Journal of Clinical Medicine, 10(8), 1630. https://doi.org/10.3390/jcm10081630
In this episode of Behavioral Health Radio, we dive into the world of resistance band deadlifts, focusing on mastering proper form, body mechanics, and movement structure, with a strong emphasis on quickly and effectively building your glutes.
Learn how prioritizing technique and gradually increasing resistance will lead to stronger glutes, leg muscles, and a host of science-backed health benefits. We also discuss the importance of proper breathing techniques, providing guidance for beginners on their journey to a healthier lifestyle.
Find out how to optimize your health and wellness through muscle-centric fitness, nutrition, and weight loss.
Don't forget to leave a 5-star rating and review for Behavioral Health Radio on your favorite podcast platform, and join our thriving Twitter community of nearly 70,000 followers by tweeting your questions to @YourCoachDavid.
Your question could be featured in a future episode! Connect with like-minded individuals, and let's transform your life together. Make every day a healthier day—until next time!
Welcome to Behavioral Health Radio; I'm your host, David, and today we're delving into the world of a natural remedy that has been around for centuries: apple cider vinegar (ACV). ACV is a natural elixir that can help with weight loss, digestion, reducing inflammation, and promoting heart health.
But that's not all!
We'll dive into the science behind how ACV can help prevent diabetes and even improve your skin, hair, and teeth health.
We'll also discuss the potential risks of consuming or using ACV regularly and share tips on safely incorporating it into your daily routine. From dilution to proper usage, we'll cover everything you need to know about ACV and its many health benefits.
But wait, there's more!
We'll even give you a high-value bonus tip on how to make a natural cough remedy with ACV and honey, a recipe used by the ancient Greek physician Hippocrates himself.
So make sure to catch this informative and engaging episode of Behavioral Health Radio. Join us as we explore the powerful benefits of apple cider vinegar & how you can start living a healthier life today.
And if you want to stay up-to-date on the latest health and wellness tips, join our community of nearly 70 thousand followers on Twitter @YourCoachDavid. Tweet us your fitness and nutrition questions; we may answer them in a future podcast episode.
So hit that play button, sit back, and unlock the secrets of better health with the power of apple cider vinegar.
Remember to rate this podcast five stars on your favorite platform to help others benefit from our health and fitness tips.
And also remember:
small steps every day can lead to massive changes!
Make every day a healthier day!
Sources:
Forbes Health: https://www.forbes.com/health/body/apple-cider-vinegar-benefits/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8369171/ and quoted sub-studies
Levels Blog - ACV Health Benefits & Research: https://www.levelshealth.com/blog/foods-we-love-apple-cider-vinegar
Daily ACV Intake Improves Depression Scores: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8622118
ACV and Honey for Cough and Sore Throat: https://universityhealthnews.com/daily/eyes-ears-nose-throat/apple-cider-vinegar-miracle-remedy-or-scam
Garlic Enzymatic Release: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6271412/#:~:text=Allicin%20(diallylthiosulfinate)%20is%20a%20defence,catalyzed%20by%20the%20enzyme%20alliinase.
https://www.quora.com/What-is-allicin-which-is-found-in-garlic
In this episode, we dive into the groundbreaking discovery made by the University of Queensland researchers that active compounds found in the Lion's Mane mushroom can boost nerve growth and enhance memory.
We explore how the active compounds in Hericium erinaceus promote neuron projections, enable them to extend and connect to other neurons, and help to increase the size of growth cones, which are crucial for brain cells to establish new connections with other neurons.
We discuss the preclinical testing results that found these mushrooms to provide a significant impact on the growth of brain cells and memory formation, which could lead to clinical applications in treating and preventing neurodegenerative disorders such as Alzheimer's disease.
We also take a look at the long history of the Lion's Mane mushroom and its use in traditional Chinese medicine for centuries to maintain health and treat ailments.
If you're curious about the active compounds found in the Lion's Mane mushroom and their potential to enhance memory and promote neurogenesis, then this episode is for you!
Main source: https://neurosciencenews.com/mushroom-memory-neurogenesis-22476
In this episode, Your Coach David will be discussing the exciting findings of a recent study on the relationship between vitamin D supplementation and the risk of developing type 2 diabetes.
He'll provide an overview of the study's results and share his thoughts on the implications for those with prediabetes.
Main Study:
Vitamin D and Risk for Type 2 Diabetes in People With Prediabetes A Systematic Review and Meta-analysis of Individual Participant Data From 3 Randomized Clinical Trials
URL - https://www.acpjournals.org/doi/full/10.7326/M22-3018
Thanks to Dr. Brad Stanfield for sharing this study - follow him on Twitter @BradStanfieldMD
Unlock the secrets to restful and rejuvenating sleep with Your Coach, David, a leading sleep science coach.
In this insightful episode, he delves into the crucial role your chronotype plays in determining the best sleep schedule for you. Say goodbye to groggy mornings and restless nights and hello to increased energy and productivity.
Discover the traditional methods of determining chronotype, and learn about a more accessible, faster, and cost-effective solution that Coach David recommends.
Link to Free Online Chronotype Test: Auto-MEC
Listen to learn why The 12.3.30 Treadmill Workout, while straightforward, may not be the best option for sustainable fat loss, especially for those new to fitness.
Discover the latest research on the most effective workouts for optimal weight loss, health and longevity.
This episode debunks the myth of cardio as the top way to burn fat.
Main Study: Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta-analysis
Are you looking to improve your metabolic health and sleep quality?Are you looking for a research based way to boost your muscle centric fitness for health optimization?
Have you considered the role of exercise timing in this process?
This podcast delves into a recent study that suggests a powerful connection between regular exercise and a healthy body clock. Some questions to think about as you listen to this episode include:
- What is the difference between the central circadian and peripheral muscle clock, and how do they work together?
- How can regular exercise help train and regulate these clocks, leading to improved metabolic health and sleep quality?
- What impact does exercise timing have on insulin sensitivity and blood sugar levels?
- Can exercise and consistent sleep timing be a powerful strategy for overall health improvement?
- Don't miss out on learning about the exciting findings from this study on the link between exercise timing and body clock regulation. Tune in now!
Study Sources:
1) Martin RA, Esser KA. Time for Exercise? Exercise and Its Influence on the Skeletal Muscle Clock. J Biol Rhythms. 2022 Dec;37(6):579-592. doi: 10.1177/07487304221122662. Epub 2022 Sep 21. PMID: 36129164; PMCID: PMC9729417.
2) https://www.sleepfoundation.org
3) Yoda K, Inaba M, Hamamoto K, Yoda M, Tsuda A, Mori K, Imanishi Y, Emoto M, Yamada S. Association between poor glycemic control, impaired sleep quality, and increased arterial thickening in type 2 diabetic patients. PLoS One. 2015 Apr 14;10(4):e0122521. doi: 10.1371/journal.pone.0122521. PMID: 25875738; PMCID: PMC4396841.
4) Iyegha ID, Chieh AY, Bryant BM, Li L. Associations between poor sleep and glucose intolerance in prediabetes. Psychoneuroendocrinology. 2019 Dec;110:104444. doi: 10.1016/j.psyneuen.2019.104444. Epub 2019 Sep 12. PMID: 31546116; PMCID: PMC6981225.
In today's episode of Behavioral Health Radio, I'm discussing (via AI voice clone) the most cost-effective way to eat a high-protein diet, specifically for muscle-centric fitness and health optimization.
It's no secret that protein is crucial for building and maintaining muscle mass, but it can also be expensive to get enough of it, especially from animal-based sources like grass-fed beef.
I might a solution for you! At the time of this writing:
I recommend adopting a diet focused on plant-based proteins, supplementing with limited amounts of animal-sourced protein such as meat, fish, eggs, and dairy. Optimize your intake of the essential amino acid leucine, but avoid the potential adverse health effects of consuming too much leucine.
As a cost-effective option, consider organic soybeans, which pack 28 grams of protein per cup and are a complete protein source, providing all the essential amino acids, including leucine.
In addition to being cost-effective, plant-focused eating has numerous benefits for your health, including promoting a healthy gut microbiome and a powerful way to help fight the current climate emergency (must meat is not yet, from regenerative animal-friendly farming).
As a bonus, we'll also be sharing tips on how to cook and season soybeans and introducing you to French lentils, a delicious and nutritious ingredient to add to your diet.
So, if you're looking for a cost-effective, healthy, and environmentally conscious way to get your protein, tune in to today's episode of Behavioral Health Radio!
A new study has found that consuming too much ultra-processed foods, such as deep-dish pizza, burgers and fries, can harm your brain power.
The results showed a significant link between high consumption of these foods and a faster rate of cognitive and executive function decline.
However, there is hope!
Maintaining a diet high in whole fruits, veggies, whole grains, and healthy protein sources can offset the negative impact of processed foods on the brain.
It's time to take charge of your brain health and start incorporating more nutritious foods for optimal cognitive performance.
Study Quoted: Gomes Gonçalves N, Vidal Ferreira N, Khandpur N, Martinez Steele E, Bertazzi Levy R, Andrade Lotufo P, Bensenor IM, Caramelli P, Alvim de Matos SM, Marchioni DM, Suemoto CK. Association Between Consumption of Ultraprocessed Foods and Cognitive Decline. JAMA Neurol. 2022 Dec 5. doi: 10.1001/jamaneurol.2022.4397. Epub ahead of print.
Don't let overtraining ruin your health and fitness goals!
A revealing short, podcast on the dangers of overtraining and its effect on the immune system. Your Coach, David shares expert tips on achieving fitness goals without sacrificing health. Discover the importance of a tailored exercise program and stay motivated on your health and wellness journey.
Don't sacrifice your health and well-being for quick fitness results. Discover the importance of tailoring your exercise program to your specific goals and how to track your progress safely.
Please Listen now !
Link to Study Quoted in Podcast: https://www.mdpi.com/1660-4601/19/11/6777
Unlock the truth about the hidden dangers of daytime napping with a leading Sleep-Science Coach.
Based on the latest scientific studies and research, we explore the fascinating world of napping and its impact on our health.
From all-cause mortality to diabetes myelitis, and more, learn how daytime napping may affect your well-being in ways you never imagined.
But it's not all doom and gloom. We also uncover the potential benefits of napping, including improved cognitive performance and productivity.
With expert insights from key recent studies, this podcast is a must-listen for anyone who wants to understand the complex relationship between daytime napping and health.
Whether you're a power nap fan or just nap-curious, you won't want to miss this episode!
Study Sources:
1) https://pubmed.ncbi.nlm.nih.gov/24685532/
2) https://www.sciencedirect.com/science/article/abs/pii/S1389945715007273?via%3Dihub
3) https://pubmed.ncbi.nlm.nih.gov/28899519
4) https://www.mdpi.com/1660-4601/18/19/10212
5) https://www.nature.com/articles/srep21480
6) https://www.nature.com/articles/srep21480
The world's leading Certified Stress Management Coach shares a 5-minute daily breathwork practice called "cyclic sighing."
This technique, also known as "the physiological sigh," is more powerful and fast-acting than mindfulness meditation in reducing anxiety, according to new research.
A step-by-step guide to practicing cyclic sighing is included.
source 1): https://www.inc.com/jeff-haden/stanford-neuroscientist-this-5-second-breathing-technique-is-fastest-way-to-reduce-anxiety-stress.html
source 2): https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791%2822%2900474-8
source 3): http://www.yourcoachdavid.com/2023/01/5-second-stress-relief.html (my blog)
Fenugreek has been clinically proven to provide numerous, often incredible, and rapid athletic performance benefits.
These include increased strength, improved overall body composition, reduced blood insulin levels, and accelerated post-workout recovery, likely due to its anti-inflammatory properties. In this episode, several interesting studies are explored...
...I mean, a hundred-pound increase in weight lifted after just eight weeks?
Let's see what some of the more recent studies have to say...equally surprising!
The current theory is that consuming blueberries' cognitive benefits derive from their very high levels of polyphenolic compounds. These can reduce oxidative stress and inflammation.
Yet even more amazingly, it may also be polyphenols' apparent ability to actually modify neuronal communication pathways, possibly through mitochondrial biogenesis or the formation of new mitochondria in the neurons themselves!
not only that but:
New Studies Have Discovered - Blueberries Reduce Blood Glucose May Help Prevent Metabolic Syndrome & Help Control/Prevent Type 2 Diabetes - press play to learn more!
In summary, resistance-band training has been proven to build lean muscle, burn fat, and increase overall muscle-centric fitness levels. Several studies have shown them to be at least as effective as free weights and machines. They are arguably more effective when the correct handful of basic training principles are sequenced and applied.
The Extraordinary Cost and Times Savings of Resistance Bands
You can save hours per week in travel time to and from the gym by working out at home or even at work or school; - because they're so easy to carry. And you can save even more time by doing drop-set training- completing as many as 3 or 4 successive drop sets in one continuous short exercise bout.
For as little as $10-$30, you can enjoy all the benefits of resistance training, including improved cardiovascular health, cognitive function, increased sleep quality, and longevity.
So, if you want to achieve your fitness goals and improve your overall health and well-being, resistance bands are a fantastic place to start. This small investment's ROI (return on investment) is potentially beyond measure. What ROI value would you assign to sustainable health optimization?
Tired of stress and anxiety? Master this simple 5 second breathing exercise to self-induce a profound sense of calm and relaxation near instantly! This arguably the single most powerful stress management technique to help you, get and stay calm fast when you need to navigate high stress situations. It’s also an amazing tool to help you fall asleep faster and to get a deeper and longer night’s sleep too. Short guided relaxation/visualization exercise included to help you quickly master this “instant-relaxation technique” in just 10 minutes!